You will love this Hidden Veggie Pasta Sauce! Inspiration for this recipe came from a video on Jamie Oliver’s YouTube channel from 2013! For me, this is the type of recipe that is a game-changer for busy families seeking a nutritious and kid-approved meal. By incorporating different vegetables into a rich and flavorful sauce, this dish not only satisfies adult palates but also earns the seal of approval from even the pickiest eaters, like my five-year-old who happily eats his pasta every time I make this sauce.

Why You’ll Love This Recipe:

Nutritious Sneak Attack: This Hidden Veggie Pasta Sauce is your secret weapon for getting kids to eat their vegetables without a fuss. Packed with a colourful array of veggies like courgettes, carrots, and aubergine, this sauce is a powerhouse of vitamins and minerals disguised in a deliciously rich tomato base.

Kid-Approved Flavour: Despite its veggie-packed goodness, this sauce boasts a flavour profile that even the littlest critics will adore. The combination of sautéed aromatics, sweet tomatoes, and aromatic basil creates a savoury sauce that’s sure to please even the pickiest of eaters.

Versatile and Convenient: Not only is this sauce perfect for pairing with pasta, but it’s also incredibly versatile. Use it as a topping for homemade pizzas or as a dipping sauce for breadsticks. Plus, with its ability to be batch-cooked and frozen, it’s a convenient option for busy weeknights when you need a quick and wholesome meal on the table.

Nutritional Information:

Onion: Onions are low in calories and rich in antioxidants, including flavonoids and sulfur compounds. They also contain vitamins C and B6, as well as small amounts of fibre and potassium.
Garlic: Garlic is known for its potent flavour and numerous health benefits. It is low in calories and contains compounds like allicin, which may have anti-inflammatory and immune-boosting properties. Garlic also provides small amounts of vitamins C and B6, manganese, and selenium.
Celery: Celery is low in calories and contains fibre, vitamins, and minerals. It is particularly rich in vitamin K, potassium, and antioxidants like flavonoids and polyphenols.
Leek: Leeks are a good source of vitamins A, C, and K, as well as folate and manganese. They also contain antioxidants like polyphenols and sulfur compounds, which may have anti-inflammatory and anti-cancer effects.
Courgettes (Zucchini): Courgettes are low in calories and rich in water, making them a hydrating and low-energy-dense food. They provide vitamins C and K, potassium, and antioxidants like lutein and zeaxanthin, which support eye health.
Aubergine (Eggplant): Aubergines are low in calories and carbohydrates but high in fibre, making them a filling and nutritious addition to meals. They contain antioxidants like nasunin, chlorogenic acid, and anthocyanins, which may help protect against oxidative stress and inflammation.
Carrot: Carrots are well known for their high beta-carotene content, which is converted into vitamin A in the body. They are also a good source of fibre, vitamins K and B6, potassium, and antioxidants like lutein and zeaxanthin.
Tomatoes: Tomatoes are rich in vitamin C, potassium, folate, and antioxidants like lycopene. Lycopene, in particular, has been linked to various health benefits, including reduced risk of heart disease and certain types of cancer.
Olive Oil: Olive oil is a healthy source of monounsaturated fats, which may help reduce inflammation and improve heart health. It also contains antioxidants like vitamin E and phenolic compounds, which have protective effects against oxidative stress.
Basil: Basil is a nutrient-dense herb that provides vitamins A, K, and C, as well as magnesium, iron, and calcium. It also contains essential oils like eugenol and linalool, which have antibacterial and anti-inflammatory properties.

Frequent Asked Questions:

Can I use different vegetables in this recipe?

Absolutely! Feel free to customize the vegetable mix based on your preferences or what you have on hand. Some excellent options include bell peppers, mushrooms or spinach.

How long does this sauce last in the fridge?

Stored in an airtight container, this sauce will keep in the refrigerator for up to 5 days. Alternatively, you can freeze the sauce for longer storage and use it as needed.

Can I adjust the seasoning to suit my taste preferences?

Yes, definitely! Feel free to adjust the amount of sugar, salt, and other seasonings to your liking. Start with the recommended amounts in the recipe and taste as you go, adding more seasoning if desired.

Is this sauce suitable for a vegan or vegetarian diet?

Yes, this Hidden Veggie Pasta Sauce is suitable for both vegan and vegetarian diets as it contains no animal products. It’s a delicious and nutritious option for those following plant-based lifestyles.

Can I make this sauce ahead of time?

Absolutely! In fact, this sauce tends to taste even better the next day as the flavours have had time to meld together. Prepare it in advance and store it in the fridge until ready to use, then simply reheat and serve over your favourite pasta.

How can I make this sauce chunkier?

If you prefer a chunkier texture, you can leave some of the vegetables slightly larger or skip the blending step altogether. Adjust the consistency according to your preference.